2022-11-11 §

Muscle Pain and possibly a vitamin D deficiency

Offboarding

Reflecting: What’s the biggest value you’ve gotten from our coaching?

• self awareness - you can tap into what works well for you

What worked well for you?

• Let you be who you are - worked out well in the long term

How do you feel like you could have been supported better?

• I still needed more direction
• Go one level deeper into the questioning
• Try to probe a little deeper into what Shruthi is thinking and talking about
• Getting to the heart of the matter more quickly or more powerfully

Moving forward: How confident are you that you can continue to work on your health?

• I hope I have the skills to keep working on my health
• I do right now

What’s you next steps for your health?

• Save up a little bit
• Snacking options - thinking about what to air fry

Tap into your gut feeling also §

What kind of support would help you after we finish this coaching?

A great way to keep working §

2022-11-04 §

To do:

• Journaling and tapping into your motivation How did this go? How was the week for you?

Outcome we should aim for:

• Saving your insights
  • What are your health insights for the week?
• Conducting Experiments

What’s your biggest takeaway and value? Feedback on what could I do better?

Is there anyone you think can benefit from my coaching? Or me knowing them and being in touch with them

2022-10-28 §

W11-12 Saving your insights and planning ahead Knowledge: You will benefit over time as you collect insights about health Skill: Recording what you learn in a place that you can review

Collecting insights so that you can look back How to do this?

Suggestions

• Journaling
• Taking notes A way to look back on your notes

—

Bringing awareness to the mood:

• At a point where she wants to improve
• Don’t want to feel like she doesn’t like herself
• Use my impulse

Felt stuck about 2 weeks back

Weight hasn’t changed

Intensity of body of pains have reduced

• stress Used to look soggy
• Now it’s tightened up a bit

Diet

• being more conscious
• Healthy food ;
• Drinking a lot more water now

Building up awareness and building up an experimental mindset

Deep breathing to help with your overwhelm

How would you set up a system for doing an experiment

• Just messaging someone has been really helpful
• Shared google calendar - have that accountability
• Having someone to help see and manage your energy

Spending a couple of days journaling and digging into your why

• Having pages in front of you?
• Really taps into the awareness and builds that other system

2022-10-14 §

Blood Tests + ADHD Exercises The community of storytelling and sharing

Story about the making up scenes and playing out those stories every day in her head

• linked it to walking somehow
• Maybe there’s a way to harness that again
• But I don’t really know

Becoming more self aware

• 15 minutes of your health in the morning
• do anything

How I can help Shruthi

• Growth checklist for coaches
• By next week-
• Beta test for your thing

Send the info

• Get back to me soon

2022-10-06 §

Shruthi’s Blood Tests Shruthi ADHD Exercises Coaching

2022-09-29 §

Week 9

Last week’s to dos:

• Book my show
• Decathlon Cycling
• Experiment with the morning routine
• Explore new and different ways to move

Restless Sabotuer

Skills

• Hunger tracking

From talking

• Mental health improved and The eating improved also

• Stopped feeling guilty from taking breaks

• Having clear and proper plans for next month

• The confidence is there also- so there’s a plan and a path

Experiment with morning routines

• up at 7am
• Journaling every day (99% off the time)
• Reading a book
• Checking Twitter
• and then learning some new activities
  • Writing
  • Marketing
  • Storytelling
• Sleep
• Calls in the afternoon (just getting in touch with people)
  • from 5:30 to 8:30pm

Energy is good and calm

Listener’s Circle in the city

• Story of people’s lives and what they’ve overcome

Habit tracker etc etc

Feeedback from Shruthi

• Be more assertive with Shruthi

Walking on the weekend

• 1 day with your husband Then 3 or 4 days are yoga

Really big belly

• +- 2kg
• Metabolism is really
• It shows very quickly and then it comes back really quickly

I want to feel better and slightly look better

Eating is a project

• like a build in public project

2022-09-23 §

Week 8

What if I wasn’t available for 1 month (Like the travel) How would you build a system for social support?

You already do some of this implicitly, Just bringing it to your awareness and then spelling it out

—

Thoughts on social support system:

Decathlon cycling group

• exciting -

Husband ? Maybe not

Problem with social support system

Random ideas:

• There are all sorts of clubs
• Lots is happening / Workshops and clubs etc

Try a club Try something new Go out of the house

That’s exciting!

—

Shruthi:

Not really been exercising Lost weight when we are exercising Lost weight and then gained weight

Husband got sick Got the peroid

Not focused and getting back on that

Overall feels calm:

• frustrated

So there’s a thing called book my show §

—

Javier’s Q:

• (usually in the morning- so what happened there?)

—

Something in between to help the person practice the awareness

• Bringing the awareness in between the sessions

2022-09-30 §

Me thinking about blood test results

• LOW GI Foods
• Greens
• More of pears, apples, oranges
• Less of grapes, bananas, mangoes
• Whole grains (less processed)
• Legumes
• Tofu - eggs?
• Nuts and nut oils

Bread: whole grain, multigrain, rye, sourdough Breakfast cereals: steel cut oats, bran flakes Fruit: apples, strawberries, apricots, peaches, plums, pears, kiwi, tomatoes, and more Vegetables: carrots, broccoli, cauliflower, celery, zucchini, and more Starchy vegetables: sweet potatoes with an orange flesh, corn, yams, winter squash Legumes: lentils, chickpeas, baked beans, butter beans, kidney beans, and more Pasta and noodles: pasta, soba noodles, vermicelli noodles, rice noodles Rice: basmati, Doongara, long grain, brown Grains: quinoa, barley, pearl couscous, buckwheat, freekeh, semolina Dairy and dairy replacements: milk, cheese, yogurt, coconut milk, soy milk, almond milk

Fish and seafood: including salmon, trout, tuna, sardines, and prawns Other animal products: including beef, chicken, pork, lamb, and eggs Nuts: such as almonds, cashews, pistachios, walnuts, and macadamia nuts Fats and oils: including olive oil, butter, and avocado Herbs and spices: such as garlic, basil, dill, salt, and pepper

LESS PROCESED

Mediterranean diet

2022-09-14 §

Week 7

Building Social Support Systems

Knowledge: Health simply is easier with the support of friends Skill: Building a network of people to support your health

What’s been working

• Been self conscious and self aware of your mood throughout the day More in tune with the emotions- when you’re overwhelmed
• A bit more boundaries

Blood test thoughts

• Improving diet overall is good
• But also trying to improve specific things in the blood test results
  • So we’ll see what we can do
• The specific things that your blood test show

Javier

• We did talk about boundaries

2022-09-01 §

Week 6

Very dark in the afternoon

We’re going to be writing behavior scripts

How have the behaviors gone: Just give a general assessment

• Energy management
• Walking
• Food timing throughout the day

Behavior awareness worksheet

Shruthi Observations:

• Some days she notices- other days no noticing
• No specific triggers that come to mind
• Emotional feeling of stuckness / sameness and frustration
• There’s a kind of restlessness

2022-08-25 §

Week 5

• It’s been generally good

• there was 1 day, where it was binge

• Realizing - I’m able to check in more with your hunger

• Helped by the hunger tracking -

• The fat shaming experience

• After the tea is the walk time

• Evening there are usually calls

• podcast and the walking

• Calls and why you mentioned it

  • having too many calls in a day

• Lack of vitamin D because of the sun

• Legs and body aching in the evening (usually from sitting all day)

2022-08-18 §

Week 4

Goals for the week §

• Really want to walk- but struggle with just getting started
• Sleep by 10:30-11am
• 7pm

Hunger tracking §

• 7 is milk tea & coffee
• 9-10 is when you start to feel hungry
  • This is breakfast time
• Next hunger signal was sometimes at 2pm and some days at 4-5pm
  • If 4-5pm skip dinner
  • If 2pm then dinner is at 7pm

Don’t drink enough water at all

• as a result of putting more awareness in

Something is still up (not quite normal)

New Client §

• contract client
• Mariia https://twitter.com/itsfedoruk

Breakfast §

• Dousa & chutney
  • Make the batter for a week
  • Chutney is also in the
  • Is made every morning

Might get tired

• omelletes; other types of breakfast foods

2pm lunch & 7pm dinner §

• lunch is prepared in the morning
  • so that there’s less friction
  • mixed rice + vegetable + soups - What’s the portion of the food and the rice here? curious about that
  • Black beans
  • Sandwich as a quick option
• 7pm
  • In these situations was when there was the hunger
  • This is when the ordering out usually happens

4-5pm §

• lunch in the same way
• Do you get hunger at night?
  • Aware of sleep cycle

We’re aware of sleep cycle now §

• No calls past 7pm
• The rest of the evening -
  • Sleep by 11 or 11:30 usually
  • How is the mood in the 8pm to 11pm

Work and attention- always doing work. then not really feel like you’re making any progress

2022-08-11 §

Week 3

Managing energy with calls Eating a lot - healthy and unhealthy

Headaches - Severe headaches with doing nothing cramps - Fogged up my head Stressful period

Goals for today

• establish 2+1 habits for just 1 week Do a bit of tracking
• The aim is not the habits themselves
• But the observation and mindfulness surrounding it

8am was tea 10am was breakfast 5-6pm was like a snack time

• fruits

5pm Dinner

• feel hungry late at night
• x

Hunger late at night

• Hunger check in
• Forget that hungry

Willing to: §

• Work on Diet
• Figure out how to snack less
• Podcast and Walking around your house (something that you enjoy)

Unwilling §

• No gyms (Don’t need to go too fast)
• Food should be good (It should be) Vegetarian (most Indians are vegetarian)

I have to finish all of your food

• So getting smaller packaging It’s about the tasty - if something tastes good, I still want to have
• I still want the taste of the chips
• Until there’s no choice (food delivery)

Mood and Phases

• and cravings and taste
• Related to mood -
• School, bullying - cravings and such

2022-08-04 §

Week 1

Gave a worksheet

• Want, willing, won’t Depends on mood Willing to think long term Movement Diet and food